The Perfect Diet Plan: Eat Meals With Lean Proteins And Forget The Unbalanced Diet

Have you ever been told that high protein diets are bad for you? Maybe you’ve even heard someone say that high protein will cause kidney damage. It is obvious that talking about diets rich in protein is controversial, even among experts. But we’re not talking about “high” protein diets that cut out carbs. That is really an unbalanced diet. In reality, we are talking about including healthy servings of lean protein at every meal and snack that includes a healthy serving of carbohydrates and essential fats to make the perfect diet plan. It is important to eat a complete lean protein with each meal. Although research shows that a high protein diet is completely safe in healthy individuals and contributes to a healthier body, it is very difficult to get adequate amounts from the typical three meals a day. Typically, eating lean protein meals for breakfast, lunch, and dinner alone is not enough. You may also need to include a protein in your snacks. Also, eating protein with all meals, including snacks, eliminates an unbalanced diet.

You wonder why protein is so good for the body?

Well, there are many reasons, but here are some of the healthiest and even fat loss-maximizing benefits:

  1. Protein is thermogenic and can lead to a higher metabolic rate. It requires 25 to 30 percent of energy for metabolic processing (ie digestion, absorption, and assimilation), which is much higher than carbohydrates at 6 to 8 percent and fats at 2 to 3 percent. This means more fat loss while dieting and less fat gain from overeating.
  2. Protein increases glucagons, which is a hormone that combats the effects of insulin. In addition, it helps decrease the production and storage of fat in adipose and liver cells. This also means more fat loss while dieting and less fat gain from overeating.
  3. Protein increases IGF-1, which is an anabolic hormone that increases muscle growth. A higher IGF-1 saves muscle during dieting and increases muscle mass during overfeeding.
  4. By increasing protein while reducing carbohydrates, LDL cholesterol and triglycerides (the bad fats) are lowered while HDL (the good fats) are increased.

I’m not sure what lean protein sources to include?

Well look no further. These are the cleanest or healthiest sources of protein available, so try to include them on your menus:

  • Meats such as lean beef, skinless chicken breast, white turkey, bison, venison, and pork tenderloin.
  • Fish like salmon, tuna, cod and mackerel.
  • Egg whites.
  • Low-fat dairy such as cottage cheese, Greek yogurt, feta, Parmesan, or string cheese.
  • Non-animal sources such as tofu, tempeh, soy burgers, soy jerky, soy sausage, or seitan.

When you’re on the go and don’t have time to prepare a meal, you might even want to try a milk protein supplement like whey, casein, or milk protein blends.

How much protein should you eat??

While not everyone likes to count calories and macronutrients, an easy method for calculating protein serving size would be to use the “eyeball” method. The size of a protein serving for a woman is usually between 20 and 30 grams or the size of her palm. For men, a serving size would be 40 to 60 grams or two palms. Each serving of protein should be supplemented with a serving of complex carbohydrates, such as dark green or colorful leafy vegetables, or metabolism-boosting fruits. Metabolism-boosting fruits can include apples, pears, grapefruit, or berries. Whole grains can supplement a couple of protein servings a day, which can include oats, brown or wild rice, or sweet potatoes.

Also include a serving of essential fats with your protein: olive oil, flaxseeds, avocados, olives, walnuts, and almonds. The perfect diet plan combines all the healthy options for protein, carbohydrates, and essential fats. Do you have a problem with fatigue? What about weight loss? It has been difficult? Then eat lean protein meals throughout the day and watch your energy soar! More so, watch the scale go down and your clothes get baggy. Make sure you eat lean protein at all your meals and rule out the unbalanced diet. With balanced meals, you’ll be healthier, perform better, and even look better. Balanced meals are the perfect diet plan.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top